Can I get a nicer butt only doing vertical leg lifts and squats on the Smith's machine?
I'm absolutely new to fitness and have access to the gym. My goal is to lose weight (which I'm doing with dieting), and gain muscle, the area I'm worried about/wanna start with is my butt. I would like to do cardio+the exersizes (3x8) mentioned above 3times/week. Will that help me achieve my goals?
Not sure if you need stats, but 22 y.o., f, 135 lbs, 5 ft 3, out of shape, would like to see some results by November
pic is my goal butt
Blake Martin
why not regular squats with a barbell?
Thomas Harris
I think my form is better with the machine, I go deeper because I'm not scared of falling down lol
is it better to do it with a barbell instead?
Asher Murphy
because op is bait
Anthony Kelly
it's not :( I'm intimidated to ask elsewhere
Chase Lopez
bump cuz i need help
Robert Brooks
deadlifts squats, not on the machine you fucking pussy they aren't nearly as good, just learn proper form hip raises with a barbell donkey kicks
then cardio to burn fat eat at a deficit with fewer carbs and more protein
Julian Sanders
No.
You need to do glute bridges/hip thrust. Second most important for building proper glutes is donkey kicks.
Most important is to do these exercises with progressive overload. So adding resistance as you progress over time. Don't do a 100 glute bridges without weight. This won't make your glutes grow, adding weight will force the muscles to grow. Same principle as any other muscle.
Ryan Gomez
thank you! so, I'll need to be doing the exersizes you mentioned with weights (adding more)
would 3 sets x8 reps, 3 days/week be good
Lucas Torres
Barbell hip thrusts
Tyler Rogers
30 mins of cardio (moderate intensity)
hip raises with barbell donkey kicks with weights squats not on the machine
- is that a good routine for my goals?
Jeremiah Wright
Thank you, def will be doing that, I'm thinking maybe with around 7 lbs of weight to start?
Blake Evans
?
Daniel Collins
You to do 3-4 sets 6-8 reps increase weight every time you hit your rep range
Christian Jones
thank you!!! exactly what I needed
Oliver Lopez
...
Lucas Walker
Yes, much better with a barbell. Google Bret Contreras and read his stuff.
Tyler Hernandez
saving this, hope I don't fall during sissy squats
Mason Peterson
he explains how it's better? will do, thank you
Robert Sanchez
get wiht THIS dick
Sebastian Young
barbell squats, not in a smith machine bulgarian squats cable kickbacks or donkey kicks barbell hip thrusts deadlift + romanian dl
Nathaniel Collins
Have fun destroying your knees.
Robert Lee
you have shit genetics if sissy squats destroy your knees
Christopher King
Sissy squats are even worse for your knees than leg extensions. Do not do them unless you actually want to snap your shit up
Luis Clark
your form is better and you can go much deeper because the machine is doing all the work for you and thus making the lift useless towards your goals. Want a better butt? do hip thrusts and use the donkey kick machine.
Jaxon Butler
Hip thrusts Deadlifts/RDLs Lunges Cable/Band pull through Squats The ''No'' machine Glute kickbacks
Do not use the smith machine. As for rep ranges, a general rule of thumb is that you should go heavier on your main heavy compounds (squats and deadlifts) and more reps with lighter compound accessories (hip thrusts, lunges, pull throughs, etc.) and even more for isolation exercises (''no'' machine, glute kickbacks)
Dieting is the most important part of losing weight, I'm glad you've realized that, but if you want to do some cardio to burn even more calories I'd recommend HIIT.
>also post pics of ur rear glute spread plz
Juan Gutierrez
Yea 3 work outs a week would be fine. I advise you to really read up on about fitness and nutrition in general.
There are a lot of good female fitness YouTubers that can give you a lot of information in little time.
Eli Diaz
Bitch listen all you gotta do is low bar squats deadlifts forward lunges w/barbell donkey kicks good mornings hip thrusters cable pull throughs/kettlebell swings reverse hypers and your good. Get your nutrition in order and read the fucking sticky